David Durante Planche Progressions
Cameraman: You saw that picture of Steveâ€”Tell me about that. Steve is what, 61 years old nowé Former Olympian, Stanford gymnast and he's doing a planche on his buddy's back at 61 years old. It's a position most gymnasts have trouble doing so to see him doing it at his age, it's pretty impressive. It's pretty amazing to see somebody at that age do something so difficult. So you want to make sure the parallettes are set up shoulder width apart. A lot of this is more balance than people recognize, a lot of it is balance and strength of your shoulders and upper body, but a lot of it is being able to feel the balance in your shoulders.
Just take note of how much I'm leaning forward when I'm doing this. So the objective there is, obviously, to try to hold your body out as flat as possible. That's a straddleplanche position, you can start in a tuck and work towards that legs together planche, but that's primarily what most gymnasts are working towards, that straddle planche position. Cameraman: Why do you need to get your shoulders so far out in front of youé It's all about balancing your body, where your center of mass is, it's pretty high up in your chest so you want to be leaning forward quite a bit to be able to balance that body position out. And as you bring your legs together, your body becomes longer, so you have to lean even more forward.
I think most people have a misconception that it's such a strength elementâ€”and it isâ€” but that component that a lot of people are missing is that balance. And a lot of it comes in the flexibility of the wrists, and being able to go a little bit further than you initially think. So let's be realistic, a planche is not something you would just jump in and expect to be able to do on Day 1, most gymnasts it takes years to be able to develop that strength and to be able to do that kind of a skill is pretty high level. So where we start is pretty basic, work on wrist flexibility and strength . Do a couple exercises there, work on the balance aspect of it, try to
get that positional work and then slowly start from that tuckplanche position and slowly open your body up into that more extended position. And we'll go through some of those movements now. Wrist pushups are a really good exercise to work on that strength and flexibility that you need for these difficult gymnastics elements. What I'm going to show you now is pretty advanced so don't get scared if it's something you can't do right off the bat, we'll show you some progressions to be able to get to this point. A wrist pushup starts on the back of your hands here, shoulders are
shoulder width apart, and what you're going to be doing is chest down on the ground position starting here and then pushing off the back of your hands. I know it's going to be awkward, it's kind of weird. We're going to push all the way up and then push up to your fists. That's your finish position. And back down. Again, it's not something I expect people to be able to do right away. It's really advanced, you have to have a lot of strength and flexibility to be able to handle that much weight. So take your time with it, we'll go through some progressions to be able to get to that point. So the first thing we're going to work on is the progression towards that wrist pushup.
So we're going to start out with our hand in a nice backofthehand flat position, And we're just going to roll onto our fists and try to stay in a nice lockedout position. Elbows locked out, wrists nice and engaged and trying to be as upright and in line from your shoulder down to your fist as possible. From there we'll bring it down nice and slow, feel that nice extension. It's going to be a lot of pressure on your wrist area, especially if this is a new exercise for you, so bear with it. It's definitely awkward. From there, just get a couple reps going, try to do 10 reps.
Bridge JumpLanding for Females NSCA
Hey Nick Clayton here at the NSCA Performance Center in ColoradoSprings. We've got a great article on jump landing programs in our strength andconditioning journal. So we know landing mechanics are important. If you want to know why check the article out. What we're gonna do today is show you what mechanics look like and a greatprogression for teaching. Let's check out some bad landing mechanics courtesy ofAubrey Watts here in our performance center. Go ahead and take a step off and stick that landing for me Aubrey. OK, what you want to be looking at is feet is the weight balanced, is she on her toesé
You also want to look at knees are they collapsing iné And then we also want to look at her posture is she relaxed, neutral, and gazing forwardé As you can see in this demonstration Aubrey's not doing that great. So let's show you what good landing posture looks like. Good. Similarly we're going to look at the feet, the knees, and the posture and also the weight balance. She's pretty athletic in the stance right now. If I come over and try and push, she's not going anywhere. That's what we want to see. If you've got an athlete that struggling to get that goodlanding, we want to show you a quick progression that can teach propermechanics. So Aubrey go ahead and do a
twolegged drop and stick for me. Perfect. As you can see, again weightbalance is nice and neutral so she's landed that well. Now we're going to do the split lunge. Go ahead and do a split lunge for me. Perfect. The same thing she's nice and balanced, knees are lined up, posture is good. Since she's doing good, we're going to try the final one a single leg landing. Go ahead and do that for me, Aubrey. Perfect, thank you.You can relax. As you can see, Aubrey's pretty good on the singleleg. She's a little shakybut that's a safe range. We're gonna work on that and get her better. We just sawgood, bad, and a good progression that you can
use with your athletes. If you're looking for more information check out the article quot;Jump Landing Program for Femalesquot; in the NSCA Strength and Conditioning Journal. That's all for now, thanks for watching.